Bakasana

Baka: Crane (BAHK-AH-sun-ah)

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RELATED ASANAS

Galavasana - Parsva Bakasana - Eka Pada Koundinyasana I and II, Lolasana, Low Malasana, Eka Pada Bakasana

ENERGETIC ALIGNMENT

Key Actions: Hasta Bandha - Knees hug in to armpits - Uddiyana Bandha - Cobra Backbend - Samana between heels and tailbone

Apana: Hasta Bandha in the hands shoulder width on the Earth, tailbone points to the heels. Shins press against upper arms.

Samana: Feet press into each other, Uddiyana Bandha in the navel coils in and up rounding the spine, scapula engage down the back.

Prana: Sternum is expanding forward. Strength rises up the arms towards the shoulders to support the ‘cow’ like expansion of the chest from the pressure of hasta bandha.

Vyana: collarbones broaden throughout the chest, energy circulates through the fingers and toes; and in variations, legs radiate in full extension.

Udana: Heels lift to tailbone, energy rises up arms from the Earth.

COMMON MISALIGNMENTS

-toes not touching
-hips lifting
-hands not activated

ASANA NOTES AND BENEFITS

COMING SOON

FOUNDATION ANATOMY

HA/Solar - Contract - Triceps, Anterior Deltoid, Pectorals, Trapezius (lower fibers), Core Abdominals, Iliopsoas, Quadriceps (upper fibers), Hamstrings (lower fibers), Adductors, Gastrocnemius, Soleus

THA/Lunar - Lengthen - Biceps (eccentric contraction), Posterior Deltoid, Rhomboids, Trapezius (upper fibers), Spinal Extensors, Glutes, Quadriceps (lower fibers), Hamstrings (upper fibers), Abductors, Tibialis Anterior

THREE PART VINYASA

coming soon